Home >Documents >Olympus Track Updated.docx.docx€¦ · Web viewMitchell, Todd S Created Date 05/29/2014 09:09:00...

Olympus Track Updated.docx.docx€¦ · Web viewMitchell, Todd S Created Date 05/29/2014 09:09:00...

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Olympus Track Updated.docx.docx

Fueling for XC Performance

TIMING YOUR NUTRITION—PRE-EXERCISE

Pre-race (or practice) meal ideas: 3-4 hours before

· Cereal, low fat milk, and fruit

· Peanut butter & jelly sandwich, yogurt, carrot sticks

· Pasta with tomato sauce, chicken (night before)

Pre-race (or practice) snacks: 1-2 hours before

· Low fiber cereal, skim milk

· Toast with honey or jam

· Sports/energy bar (mainly carbohydrate, i.e. not a protein bar)

· Banana

TIMING YOUR NUTRITION—POST-EXERCISE

Have a snack within 1 hour of finishing your training:

· Your body most efficiently replenishes energy stores and repairs muscle within 1 hour

· Aim for 200-300 calories

· Ideas (choose one from each column)

CARBOHYDRATE

PROTEIN

PowerAde, Crackers, Dry Cereal, Pretzels, Fruit, Bars

Nuts, Jerky, Peanut butter, Cheese, Chocolate Milk, Yogurt

Have a meal within 3 hours of finishing your training:

· Should include carbohydrate, fat, & protein

· Example: Stir Fry—brown rice, grilled chicken or steak, vegetables, and soy sauce; milk

ARE YOU HYDRATED?

Be sure to drink at least 80-100 oz per day and always have a water bottle with you. Even slight dehydration (2%) can negatively affect performance.

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Fueling for XC Performance TIMING YOUR NUTRITION—PRE-EXERCISE Pre-race (or practice) meal ideas: 3-4 hours before o Cereal, low fat milk, and fruit o Peanut butter & jelly sandwich, yogurt, carrot sticks o Pasta with tomato sauce, chicken (night before) Pre-race (or practice) snacks: 1-2 hours before o Low fiber cereal, skim milk o Toast with honey or jam o Sports/energy bar (mainly carbohydrate, i.e. not a protein bar) o Banana TIMING YOUR NUTRITION—POST-EXERCISE Have a snack within 1 hour of finishing your training: o Your body most efficiently replenishes energy stores and repairs muscle within 1 hour o Aim for 200-300 calories o Ideas (choose one from each column) CARBOHYDRATE PROTEIN PowerAde, Crackers, Dry Cereal, Pretzels, Fruit, Bars Nuts, Jerky, Peanut butter, Cheese, Chocolate Milk, Yogurt Have a meal within 3 hours of finishing your training: o Should include carbohydrate, fat, & protein o Example: Stir Fry—brown rice, grilled chicken or steak, vegetables, and soy sauce; milk ARE YOU HYDRATED? Be sure to drink at least 80-100 oz per day and always have a water bottle with you. Even slight dehydration (2%) can negatively affect performance.
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